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seeds sesame seed kernels
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Seeds, sesame seed kernels, dried (decorticated)

🔥 631 Calories
💪 20.4g Protein
⚡ 11.7g Carbohydrates
🥑 61.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Seeds, sesame seed kernels, dried (decorticated)
Energy density
Dense
631 kcal per 100g
Macro energy profile
Fat-led
12% Protein · 7% Carbohydrates · 81% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in zincVery high in magnesium

Nutritional Information

631
kcal/100g
Protein
20.4g
Carbohydrates
11.7g
Fat
61.2g

About Seeds, sesame seed kernels, dried (decorticated)

Sesame seed kernels, dried (decorticated) are the edible seeds of the sesame plant (Sesamum indicum), known for their nutty flavor and unique texture. Originating from Africa and India, these seeds have been cultivated for thousands of years and are a staple in various cuisines around the world, particularly in Middle Eastern and Asian dishes. They are often used in salads, granola, and as a garnish for various foods, providing a delightful crunch and flavor enhancement. Nutritionally, sesame seed kernels are a powerhouse, containing approximately 631 calories per 100 grams, with a rich profile of macronutrients including 20.40g of protein, 11.70g of carbohydrates, and 61.20g of fats, predominantly healthy unsaturated fats. These seeds are also an excellent source of essential minerals like calcium and iron, as well as dietary fiber, making them a valuable addition to a balanced diet. Their versatility allows them to be consumed in various forms, such as whole, ground into tahini, or as oil, enhancing both nutrition and flavor in meals.

Health Benefits

Rich in healthy fats that support heart health and reduce inflammation.
High in protein, aiding in muscle repair and growth.
Contains antioxidants that help protect the body from oxidative stress.
Good source of dietary fiber, promoting digestive health.
Supports bone health due to high calcium content.
May improve skin health due to the presence of vitamin E.
Can help regulate blood sugar levels due to low glycemic load.
Supports healthy hair growth and maintenance.
May reduce blood pressure due to magnesium content.
Contains lignans which can have a positive effect on hormonal balance.

Recommended Food Pairings

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Sesame seeds pair well with hummus, adding a nutty flavor and enhancing protein content.
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Combine with leafy greens in salads for added crunch and nutrition.
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Mix into smoothies for a nutrient boost without altering flavor significantly.
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Sprinkle over stir-fried vegetables for added texture and healthy fats.
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Use in baking, such as in bread or crackers, to enhance flavor and nutrient density.

How to Consume

Serving size
30g (about 3 tablespoons)
Frequency
2-3 times per week
  • •Toast sesame seeds lightly to enhance flavor before use.
  • •Incorporate into granola or energy bars for a nutritious snack.
  • •Blend into smoothies or shakes for added protein and healthy fats.
  • •Use as a topping for yogurt or oatmeal for added crunch.
  • •Incorporate into salad dressings for a unique flavor profile.

Selection & Storage

How to choose:

  • ✓Look for seeds that are plump and uniform in color, avoiding any that appear shriveled.
  • ✓Choose seeds that have a nutty smell, indicating freshness.
  • ✓Check for packaging that protects from light and moisture to ensure quality.
  • ✓If buying in bulk, ensure the seeds are stored in a cool, dry place.
Storage
Store in an airtight container in a cool, dark place or refrigerate for optimal freshness.
Shelf life
Up to 6 months refrigerated, 1 year if frozen.

Warnings & Contraindications

  • ⚠️Individuals with sesame allergies should avoid this food.
  • ⚠️People on blood thinners should consult a healthcare provider due to potential interactions.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fat content.
  • ⚠️Roasting can produce acrylamide, a potential carcinogen, if burned.

Frequently Asked Questions

How many calories does Seeds, sesame seed kernels, dried (decorticated) have?

Seeds, sesame seed kernels, dried (decorticated) contain approximately 631 calories per 100 grams. This high-calorie content is primarily due to their high fat and protein levels, making them a dense source of energy.

Is Seeds, sesame seed kernels, dried (decorticated) healthy?

Yes, sesame seed kernels are considered healthy due to their rich nutritional profile, which includes healthy fats, protein, vitamins, and minerals. They offer numerous health benefits, such as supporting heart health, bone strength, and digestive health.

How should Seeds, sesame seed kernels, dried (decorticated) be stored?

Store sesame seed kernels in an airtight container in a cool, dark place. For longer shelf life, refrigerate or freeze them. Proper storage helps maintain their freshness and nutritional quality.

What are the benefits of eating Seeds, sesame seed kernels, dried (decorticated)?

Eating sesame seed kernels provides several health benefits, including improved heart health due to healthy fats, enhanced bone strength from calcium, and support for digestive health due to dietary fiber. They are also rich in antioxidants and can help regulate blood sugar levels.

How much Seeds, sesame seed kernels, dried (decorticated) can I eat per day?

A recommended serving size is about 30 grams (approximately 3 tablespoons) per day. This amount provides essential nutrients without excessive calorie intake, making it suitable for most diets.

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